| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 4/23/2009 |
Run |
treadmill jog |
Interval |
3.2 mi |
40:00 |
12:30 |
 |
| 4/22/2009 |
Run |
Random Route |
Easy |
4.1 mi |
52:00 |
12:41 |
|
| 4/21/2009 |
Run |
NHS downtown loop |
Easy |
3.6 mi |
35:00 |
9:47 |
|
| 4/20/2009 |
Run |
welcome rd to Jack russell to Mt Carmel loop |
Easy |
3.3 mi |
35:00 |
10:45 |
|
| 4/19/2009 |
Run |
welcome rd to Jack russell to Mt Carmel loop |
Easy |
3.1 mi |
36:00 |
11:35 |
|
| 4/18/2009 |
Run |
40 min treadmill |
Interval |
4.0 mi |
45:00 |
11:15 |
|
| 4/17/2009 |
Run |
Random Route |
Treadmill |
3.0 mi |
31:22 |
10:28 |
|
| 4/16/2009 |
Run |
Random Route |
Easy |
3.1 mi |
31:00 |
9:57 |
|
| 4/15/2009 |
Run |
Welcome,Tom Witcher,Strong rd, Jack Russell 7.24 miles |
Hill |
7.2 mi |
1:22:46 |
11:26 |
|
| 4/14/2009 |
Run |
welcome rd to Jack russell to Mt Carmel loop |
Easy |
3.2 mi |
33:00 |
10:15 |
|
| 4/13/2009 |
Run |
Random run |
Easy |
3.6 mi |
35:00 |
9:52 |
|
| 4/12/2009 |
Run |
welcome rd to Jack russell to Mt Carmel loop |
Easy |
3.2 mi |
33:00 |
10:19 |
|
| 4/11/2009 |
Run |
Random Route |
Long |
8.8 mi |
1:44:46 |
11:52 |
|
| 4/10/2009 |
Run |
Random Route |
Easy |
6.0 mi |
59:28 |
9:55 |
|
| 4/9/2009 |
Run |
Welcome,Tom Witcher,Strong rd, Jack Russell 7.24 miles |
Hill |
7.2 mi |
1:25:47 |
11:51 |
|
| 4/8/2009 |
Run |
1 hour on treadmill |
Interval |
5.0 mi |
1:02:00 |
12:24 |
|
| 4/7/2009 |
Run |
thigpen |
Easy |
5.1 mi |
58:06 |
11:25 |
|
| 4/6/2009 |
Run |
30 min treadmill |
Treadmill |
3.0 mi |
33:00 |
11:00 |
|
| 4/3/2009 |
Run |
tom witcher loop |
Easy |
4.8 mi |
51:00 |
10:42 |
|
| 4/3/2009 |
Run |
treadmill |
Treadmill |
3.0 mi |
36:00 |
12:00 |
|
| 4/2/2009 |
Run |
treadmill |
Treadmill |
3.2 mi |
32:00 |
10:00 |
|
| 4/1/2009 |
Run |
treadmill |
Treadmill |
4.5 mi |
47:00 |
10:27 |
|
| 3/31/2009 |
Run |
treadmill |
Interval |
4.9 mi |
55:00 |
11:14 |
|
| 3/29/2009 |
Run |
40 min treadmill |
Interval |
3.0 mi |
40:00 |
13:20 |
|
| 3/29/2009 |
Run |
Welcome,Tom Witcher,Strong rd, Jack Russell 7.24 miles |
Hill |
7.2 mi |
1:26:00 |
11:53 |
|
| 3/28/2009 |
Run |
1 hour on treadmill |
Treadmill |
6.0 mi |
1:05:00 |
10:50 |
|
| 3/27/2009 |
Run |
welcome rd to Jack russell to Mt Carmel loop |
Easy |
4.2 mi |
45:00 |
10:40 |
|
| 3/26/2009 |
Run |
Random run |
Easy |
3.6 mi |
37:25 |
10:28 |
|
| 3/24/2009 |
Run |
30 min run tread mill 6-7 |
Treadmill |
3.0 mi |
30:00 |
10:00 |
|
| 3/24/2009 |
Run |
40 min treadmill |
Interval |
4.3 mi |
45:00 |
10:28 |
|
| 3/23/2009 |
Run |
Random run |
Easy |
3.1 mi |
32:00 |
10:16 |
|
| 3/22/2009 |
Run |
thigpen |
Easy |
5.2 mi |
58:13 |
11:08 |
|
| 3/22/2009 |
Run |
30 min run tread mill 6-7 |
Treadmill |
3.1 mi |
31:00 |
10:00 |
|
| 3/21/2009 |
Run |
Welcome,Tom Witcher,Strong rd, Jack Russell 7.24 miles |
Hill |
7.2 mi |
1:17:00 |
10:39 |
|
| 3/19/2009 |
Run |
Random Route |
Easy |
3.1 mi |
34:00 |
10:54 |
|
| 3/18/2009 |
Run |
30 min on treadmill 6% grade at 3.8 speed |
Treadmill |
3.0 mi |
31:00 |
10:20 |
|
| 3/17/2009 |
Run |
Welcome,Tom Witcher,Strong rd, Jack Russell 7.24 miles |
Hill |
7.0 mi |
1:10:35 |
10:05 |
|
| 3/16/2009 |
Run |
1 hour on treadmill |
Interval |
5.0 mi |
1:00:00 |
12:00 |
|
| 3/15/2009 |
Run |
welcome rd to Jack russell to Mt Carmel loop |
Easy |
2.8 mi |
31:00 |
11:00 |
|
| 3/5/2009 |
Run |
run treadmill |
Treadmill |
3.0 mi |
33:00 |
11:00 |
|
| 3/4/2009 |
Run |
run treadmill |
Treadmill |
3.0 mi |
32:00 |
10:40 |
|
| 3/3/2009 |
Run |
run treadmill |
Treadmill |
3.1 mi |
30:00 |
9:41 |
|
| 3/1/2009 |
Run |
30 min run tread mill 6-7 |
Treadmill |
3.0 mi |
30:00 |
10:00 |
|
| 2/28/2009 |
Run |
1 hour on treadmill |
Treadmill |
7.2 mi |
1:10:00 |
9:44 |
|
| 2/27/2009 |
Run |
30 min run tread mill 6-7 |
Treadmill |
3.1 mi |
30:00 |
9:41 |
|
| 2/26/2009 |
Run |
1 hour on treadmill |
Interval |
4.5 mi |
1:00:00 |
13:20 |
|
| 2/25/2009 |
Run |
|
Easy |
3.2 mi |
39:52 |
12:33 |
|
| 2/24/2009 |
Run |
30 min on treadmill 6% grade at 3.8 speed |
Treadmill |
3.0 mi |
31:00 |
10:20 |
|
| 2/18/2009 |
Run |
1 hour on treadmill |
Interval |
4.4 mi |
1:00:00 |
13:39 |
|
| 2/14/2009 |
Run |
Random run |
Treadmill |
3.7 mi |
38:00 |
10:17 |
|
| 2/13/2009 |
Run |
Random run |
Treadmill |
3.0 mi |
35:00 |
11:40 |
|
| 2/12/2009 |
Run |
Random run |
track |
3.0 mi |
31:00 |
10:20 |
|
| 2/11/2009 |
Run |
run treadmill |
Interval |
4.4 mi |
1:00:00 |
13:39 |
|
| 2/10/2009 |
Run |
30 min on treadmill 6% grade at 3.8 speed |
Treadmill |
3.0 mi |
27:00:00 |
9:00:00 |
|
| 2/9/2009 |
Run |
40 min treadmill |
Tempo |
4.0 mi |
45:00 |
11:15 |
|
| 2/7/2009 |
Run |
Random Route |
Hill |
7.1 mi |
1:10:00 |
9:53 |
|
| 2/5/2009 |
Run |
thigpen |
Easy |
5.1 mi |
1:00:23 |
11:51 |
|
| 2/4/2009 |
Run |
30 min run tread mill 6-7 |
Treadmill |
3.5 mi |
35:00 |
10:00 |
|
| 1/29/2009 |
Run |
Turner road Welcome to Seargant loop 4 miler |
Easy |
4.3 mi |
45:00 |
10:33 |
|
| 1/28/2009 |
Run |
30 min on treadmill 6% grade at 3.8 speed |
Treadmill |
3.0 mi |
33:00 |
11:00 |
|
| 1/27/2009 |
Run |
30 min speed intervals on treadmill |
Treadmill |
3.0 mi |
35:00 |
11:40 |
|
| 1/23/2009 |
Run |
30 min run tread mill 6-7 |
Treadmill |
3.1 mi |
33:00 |
10:39 |
|
| 1/21/2009 |
Run |
tom witcher loop |
Hill |
4.8 mi |
52:00 |
10:55 |
|
| 1/20/2009 |
Run |
30 min run tread mill 6-7 |
Treadmill |
3.0 mi |
31:00 |
10:20 |
|
| 1/18/2009 |
Run |
40 min treadmill |
Treadmill |
4.3 mi |
45:00 |
10:28 |
|
| 1/17/2009 |
Run |
Arnco/Lazenby/murphy/Tomwitcher 10 miler |
Long |
8.1 mi |
1:22:00 |
10:10 |
|
| 1/16/2009 |
Run |
30 min on treadmill 6% grade at 3.8 speed |
Treadmill |
3.0 mi |
33:00 |
11:00 |
|
| 1/15/2009 |
Run |
welcome rd to Jack russell to Mt Carmel loop |
Easy |
3.3 mi |
40:00 |
12:19 |
|
| 1/14/2009 |
Run |
30 min run tread mill 6-7 |
Treadmill |
3.0 mi |
33:00 |
11:00 |
|
| 1/13/2009 |
Run |
30 min run tread mill 6-7 |
Treadmill |
3.1 mi |
33:00 |
10:39 |
|
| 1/12/2009 |
Run |
Turner road Welcome to Seargant loop 4 miler |
Easy |
4.2 mi |
45:00 |
10:50 |
|
| 1/10/2009 |
Run |
Shepards drive welcome thigpen jack russell loop 10 miler |
Long |
10.8 mi |
1:55:00 |
10:41 |
|
| 1/9/2009 |
Run |
30 min treadmill |
Treadmill |
3.0 mi |
33:00 |
11:00 |
|
| 1/8/2009 |
Run |
1 hour on treadmill |
Treadmill |
4.0 mi |
50:00 |
12:30 |
|
| 1/7/2009 |
Run |
40 min treadmill |
Treadmill |
4.0 mi |
40:00 |
10:00 |
|
| 1/6/2009 |
Run |
welcome rd to Jack russell to Mt Carmel loop |
Easy |
3.2 mi |
35:00 |
10:53 |
|
| 1/5/2009 |
Run |
30 min run tread mill 6-7 |
Treadmill |
3.4 mi |
45:00 |
13:15 |
|
| 1/4/2009 |
Run |
30 min run tread mill 6-7 |
Treadmill |
3.0 mi |
33:00 |
11:00 |
|
| 12/30/2008 |
Run |
35 min drill on treadmill |
Treadmill |
3.1 mi |
35:00 |
11:18 |
|
| 12/29/2008 |
Run |
Welcome,Tom Witcher,Strong rd, Jack Russell 7.24 miles |
Long |
7.2 mi |
1:20:00 |
11:03 |
|
| 12/29/2008 |
Run |
30 min treadmill |
Treadmill |
3.0 mi |
31:00 |
10:20 |
|
| 12/27/2008 |
Run |
Murphey rd loop |
Long |
7.2 mi |
1:15:00 |
10:23 |
|
| 12/25/2008 |
Run |
Welcome,Tom Witcher,Strong rd, Jack Russell 7.24 miles |
Long |
7.2 mi |
1:23:29 |
11:32 |
|
| 12/22/2008 |
Run |
Random Route |
Easy |
4.0 mi |
43:00 |
10:45 |
|
| 12/21/2008 |
Run |
welcome rd to Jack russell to Mt Carmel loop |
Easy |
3.1 mi |
29:00 |
9:18 |
|
| 12/20/2008 |
Run |
treadmill jog |
Treadmill |
6.0 mi |
1:10:00 |
11:40 |
|
| 12/19/2008 |
Run |
treadmill jog |
Treadmill |
3.0 mi |
30:00 |
10:00 |
|
| 12/18/2008 |
Run |
treadmill jog |
Treadmill |
4.7 mi |
1:00:00 |
12:46 |
|
| 12/15/2008 |
Run |
thigpen |
Easy |
4.9 mi |
55:00 |
11:14 |
|
| 12/14/2008 |
Run |
tom witcher loop |
Easy |
4.8 mi |
55:00:00 |
11:31:50 |
|
| 12/13/2008 |
Run |
Random Route |
Long |
7.0 mi |
1:22:08 |
11:43 |
|
| 12/12/2008 |
Run |
welcome rd to Jack russell to Mt Carmel loop |
Easy |
3.2 mi |
35:15 |
11:08 |
|
| 12/11/2008 |
Run |
30 min treadmill |
Treadmill |
3.1 mi |
33:00 |
10:39 |
|
| 12/10/2008 |
Run |
30 min treadmill |
Treadmill |
3.1 mi |
32:00 |
10:20 |
|
| 12/9/2008 |
Run |
40 min treadmill |
Treadmill |
4.0 mi |
44:00 |
11:00 |
|
| 12/8/2008 |
Run |
35 min drill on treadmill |
Treadmill |
3.0 mi |
34:00 |
11:20 |
|
| 12/7/2008 |
Run |
Turner road Welcome to Seargant loop 4 miler |
Easy |
4.3 mi |
50:00 |
11:43 |
|
| 12/6/2008 |
Run |
Murphey rd loop |
Long |
7.2 mi |
1:25:01 |
11:54 |
|
| 12/5/2008 |
Run |
30 min treadmill |
Treadmill |
3.0 mi |
30:00 |
10:00 |
|
| 12/4/2008 |
Run |
40 min treadmill |
Treadmill |
4.0 mi |
44:00 |
11:00 |
|